Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

WARM UP 200 M Run 20 Second Goblet Squat Hold 20 KB High Pulls 20 Pushups MYROX Scale 1 round Rx- 2 Rounds Rx+- rounds 1 Mile Run 100 M...

Conditioning 3 Rounds 3 minutes at each station,no extra rest between stations 1-650 M Row-Rest remaining time 2-20 DB Snatches IRT-Max...

WARM UP Worlds Greatest Stretch 30 Sec Active Hang L sit wall sit 2 Rounds 5/5 Latoral Lunges 20 Push ups 5/5 Curtsy Lunges 20 Ring...

Warm up 30 seconds of each Down dog Pigeon Couch Endurance Scale-1 round Rx-2 rounds Rx+-3 rounds 0-8:00 1/2 mile run or 40/32 cal bike...

WARM UP 1 minute Bike Easy Worlds Greatest Stretch 1 Minute Bike Fast 30 Second Squat Hold STRENSTH-Building Sets 15/15-12/12-9/9-6/6-343...

WARM UP Hyrox→400 m run - Easy Pare Plank - 1 Minute 10 Rear Delt Flys 10 Romanian Deadlifts 3 Rounds 15 Push ups 100 m Farmers Carry 15...

Warm up Worlds greatest stretch 1 minute row 1 minute bike 10 kb clusters with a pause at top and bottom 10 push ups 100 ft walking...

Warm up 200 Meter run 5 inch worm push ups 10 KB deadlifts 10 KB goblet squats 10 swings Conditioning 2 Rounds 0:00-6:00 300 M Run or...

Warm up Worlds greatest stretch 30 seconds of each Cat cow Side plank Single leg hip bridge Active hang Wall facing squat hold L sit...

Warm Up Worlds greatest stretch Dynamic movements -High knees -Butt kicks -Side shuffles -Kareoka Endurance Total calories for time...

WARM UP Worlas Greatest Streteh 1 Minnte Bike 30 Second Hansstand Hold 160 FT walking Lunges STRENETH 15-12-9-6 - Bulding Sets Barbell...

Warm Up 1 Minute plank #rounds 10 balboas 10 Rear delt flys 30 seconds max Push ups Strength Increase weight each round 15/12/9/6 Bench...

Warm up Worlds greatest stretch 300 m run 30 second Active hang 30 second wall facing squat hold Prep Deadlift Thruster Pull ups Hyrox...

Warm up 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...

Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...

Warm up Dynamic Movements High Knees Butt Kicks Side Shuttles Kareoke ENDURANCE AMRAP40 400 mRun 100M Farmers Carry 50s/35s 1000m...

Warm up Words Greatest Stretch 3 Rounds 5/4 Cal Bike Forward 5/4 Cal Bike Backward 20/20 Sec Side Plank STRENGTH Building Sets Landmine...

Warm up AMRAP4 4 Cat cows 8 Extremely Climbers 10 Hand release push ups 8 Cossack squats 10 Speed skaters Strength Bench Press and...

Warm up Worlds greatest stretch Then 45 seconds of each Row Kb sumo deadlifts Ball slams Inch worm push ups Hyrox Scaled version-1 round...